WOD’s for the Week – 10/12 to 10/17

~ Warm-up & Skill Work ~

Plan: 15 min to complete the Standard Warm-up (10 min) and indicated daily Skill Work (5 min)
MONDAY TUESDAY WEDNESDAY
Clean Shoulder Mobility Balance
THURSDAY FRIDAY SATURDAY
Hip Mobility KB Swing Snatch

~ Strength Work ~

Plan: 20 min to work from 50% 1 Rep Max to a 5 Rep Max
MONDAY TUESDAY WEDNESDAY
Pull-up Push Press Push-up
THURSDAY FRIDAY SATURDAY
Power Clean Front Squat Deadlift

~ Conditioning Work ~

MONDAY TUESDAY WEDNESDAY
15 min AMRAP
-5x Sumo Deadlift High Pull (95/65#)
-10x Push-up
-15x Single Under

Competition Scale:
-SDHP @ 115/75#
-Push-up with Hand Release
-30x Single Under

For time
-30x Pull-up
-50x Kettlebell Swing (53/35#)
-75x Sit-up
-15x Handstand push-up
-30x Squat
-25x Ring Dip
-30x Hang Power Clean (95/65#)
-15x Knees to Elbows
-50x Double Under

Competition Scale:
-KB Swing @ 72/53#
-Hang Power Clean @ 115/75#

 5 Team rounds
-Row 500m
-Max Tire flips

Competition Scale:
-Row 1000m

THURSDAY FRIDAY SATURDAY
“Half-Chelsea”
15 min EMOM
-5x Pull-ups
-10x Push-ups
-15x Squats

Competition Scale:
-Jumping Squats

For max rounds
10 minute time cap
-1x Bar muscle-up
-2x Handstand Push-up
-3x Pistol Squat+1 rep to all per round

Competition Scale:
-None

10 min Max Reps
-10x Snatch (75/45#)
-10x Snatch (95/60#)
-10x Snatch (115/75#)
-10x Snatch (135/90#)
-10x Snatch (155/105#)
-10x Snatch (175/120#)

Competition Scale:
-None